Prenatal Yoga Workout

Healthy Sitting Position on Floor

The following three poses are recommended ways to sit so that you can reduce lower back strain, discomfort, and pressure. Seated on the floor: To help keep the spine straight in any seated position, sit with your entire back -- from shoulders to tailbone -- resting against a wall for support. You may also wish to sit on a firm cushion or folded blanket to help keep the spine straight.




Healthy Sitting In Chair



Rest feet on a cushion or low stool so knees and thighs are at hip level or higher to help prevent slouching and strain on the lower back.







Healthy Sitting: Firm Pose Sitting Position

1. Kneel on a mat with a cushion or folded blanket between your legs. You may need to lean forward slightly to avoid losing your balance. Tops of feet are flat against the floor, pointing straight back.

2. Supporting yourself with your hands, slowly and carefully lower your buttocks between your heels onto the cushion.

3. If you feel any discomfort, adjust the position of the feet or add more height to the cushion.

4. Hands may be placed behind you for support or may rest on thighs. Chest is lifted. *Do not sit in Firm Pose if you have symptomatic (i.e., painful, throbbing) varicose veins.

Modified Bellows Breath Arms Together

The following three slides will show you how to do this tension-relieving breathing. Stand with feet shoulder-width apart, arms held in front of you, palms together at chest height. Shoulders are down and away from the ears. Benefits: - Opens the chest and lungs - Relieves tension in the spine - Promotes a sense of well-being and fulfillment







Modified Bellows Breath

Open mouth and inhale as you stretch your arms to a T position. Lift your chin.









Modified Bellows Breath

Exhale completely as you tuck chin and tailbone, round your back, and bend at the waist and knees. Hands rest on thighs. Repeat 2 or 3 times. Meditation: With every breath, my baby and I become stronger.

Warm Up: Knee Rocking

1. Sit in a cross-legged position with your left leg on top. If necessary, lean against a wall to support your back.

2. Cradling the left leg with both arms, lift it toward your chest and abdomen as far you comfortably can.

3. Keeping your back straight, hold the leg as high and close to you as possible without straining.

4. Moving from the hip joint, gently rock the leg back and forth as though rocking a baby.

5. After rocking one leg several times, switch leg position and repeat with other leg.
Benefits:- Helps alleviate discomfort in the hip joints caused by your growing baby's pressure on the nerves and joints in the hip area, buttocks, and thighs. - Improves flexibility in the hip, pelvic, and groin areas. Note: Do this warm-up whenever you feel discomfort in the hips and pelvic area.

Sideways Swing (Parighasana)

1. Sit on a mat with legs bent to the right of the body. If necessary, lean against a wall to support the back (see Healthy Sitting).

2. Inhale and raise arms up; interlace fingers over your head. Upper arms are alongside the ears.

3. Gently curve your body to the right as you exhale slowly.

4. Hold for 5 to 10 seconds and breathe deeply.

5. Inhale and return to an upright position. Lower arms, rest, and breathe normally.

6. Move legs to the left side and repeat by curving to the left.

7. Repeat once more on each side. Meditation: I move and stretch to the rhythm of life.
Benefits: - Tones and strengthens muscles along the sides of the body - Aids digestion - Increases flexibility of the spin.

Dog Pose

Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Inhale and raise head and tailbone, letting your belly drop toward the floor. Curve your back in a swayback position. Eyes gaze upward. Take care not to overextend the neck or overarch the back.

Meditation: I stretch and move with grace and fluidity. Alternate between dog and the following cat pose several times, inhaling and exhaling deeply.




Cat Pose

Kneel in "table position," with knees under hips and arms beneath shoulders. Back is straight, head faces forward. Exhale and drop head and tailbone. Arch your back, exhaling further. Tighten buttocks and abdominal muscles. Alternate between dog and cat several times, inhaling and exhaling deeply.

Benefits: - Strengthens and relaxes the lower back - Increases suppleness along the spine - Improves circulation - Stretches muscles along the back, neck, and arms. Note: You support a lot of weight in your uterus during pregnancy. Do this every morning and evening. It's a great way to release tension and stress in the lower back.

Hands-to-Wall Pose: Part One

Benefits: This two-part pose tones and strengthens the muscles of the upper chest to better support enlarging breasts. It also strengthens the arms and wrists.

1. Stand erect with arms extended in front of you, palms against a wall. Place the body so you are at arm's length from the wall, leaning at a slight angle.

2. Fingers of both hands point toward each other, touching but not overlapping.

3. Shoulders are relaxed, feet flat on the floor. Buttocks are tucked to prevent lower back from arching. Meditation: I am the essence of strength, health, and happiness.

Hands-to-Wall Pose: Part Two

1. Slowly bend the elbows so that gradually and with control, your upper body moves toward the wall as you slowly exhale.

2. Bring your face as close to the wall as you comfortably can. The body remains straight. Do not bend at the waist or knees.

3. Hold for a few moments, breathing normally.

4. Inhale and slowly push away from the wall until your arms are straight and your body is erect. Lower your arms. Relax and breathe normally. Repeat 2 to 3 times.

Easy Bridge Pose (Setu Bandhasana)

1. Lie on your back with knees bent, feet flat on the floor and close to your buttocks.

2. Arms are by your sides.

3. Start by pressing your lower back into the floor so that the tailbone lifts up and away from the floor. Gradually lift the lower back from the floor, one vertebra at a time, until you are resting on your middle or upper back. Buttocks should be lifted a few inches from the floor. Weight should not be on your shoulders and neck.

4. Hold for 5 to 10 seconds and begin to slowly lower the back from the upper portion one vertebra at a time. Visualize the spine unrolling. Relax with the legs outstretched or hug the knees gently to the body. Repeat once more. Meditation: I see my body growing stronger and more beautiful each day.

Benefits: - Increases flexibility in the back and shoulders - Stretches and releases tension in the neck - Strengthens leg muscles

*As long as comfort allows, women in the second trimester may also do this pose.
Note: When getting up from a back-lying position, turn to your left or right side first and gradually work up to a sitting or kneeling position. This avoids any straining or dizziness.

Easy Pose Meditation (Sukhasana)

Sit in any comfortable position (see Healthy Sitting).
1. Arms are by your sides or folded in lap, shoulders down and away from ears. Close your eyes, breathe deeply.

2. Inhale and exhale deeply as you repeat: Meditation: I become aware of the muscles that support me as I sit.

3. Exhale and scan your body, acknowledging those muscles and the good work they do.

4. Inhale and repeat silently: Meditation: I release all the parts of my body that I do not need to use now.

5. Exhale, allowing those muscles to relax completely. Breathe deeply several times as you continue to relax and let go. Benefits: - Relaxes the muscles - Brings you back to the present moment - Slows the mind - Reduces blood pressure and heart rate - Calms the entire being, promoting peace and serenity

*An important part of birth preparation and labor is learning how to relax muscles not being used.
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i have never known of this prenatal yoga, thanks to Ms. Plinky Recto, i have given the time then to watch her in one of her appearance in television, she is i think if not mistaken was already 8 months pregnant..and still stretching her yoga way.. for all the mothers to be, here are some useful exercises for you and your baby.. what i have notice she is pregnant but her curves is still visible and attaractive.. i will do this as soon as i got pregnant..

Intermediate/Advanced
Free Yoga Exercises
INTERMEDIATE/ADVANCED YOGA POSES

Here are more free yoga exercises that you can work on, however, beginners should not attempt headstand inverted postures or any other advanced poses without supervision of a qualified yoga teacher. Inverted and advanced poses should not be done by anyone with high or low blood pressure, neck, back or eye problems, or any limiting physical condition, without the approval of your medical care professional.

The following free yoga exercises are some of the more intermediate/advanced poses that take time, practice, and personal guidance for the best results.

Please practice these free yoga exercises with care and assistance from a partner, if needed, and always honor and listen to your body.

Salamba Sirsasana - Headstand

Headstand is known as the "King of Asanas" for good reason. Once mastered, it provides many benefits including increased blood flow to the head. It promotes poise, balance, physical strength and mental clarity.

Start by kneeling and placing a folded blanket in front of you for a little cushioning of the head while in the pose. Clasp your fingers and place the elbows down in front of you, no wider than shoulder distance apart on the blanketed floor, then place the very top (crown) of the head down, making sure that the cupped hands are behind the head for support. Lift off the knees and straighten the legs as you inch the feet closer to the head. As you do that, the spine will start to straighten. Bend the knees into the chest. The straighter the back, the easier it will be to bend the knees close to the body. Once you are in a folded position with the knees close to the chest and feet off the floor, try slowly raising the legs straight up. This is where you may need assistance. You can also try this against a corner of the room, leaving two or three inches between your head and either side of the corners of the walls. Hold for as long as you can, up to five minutes. At first, you may not be able to hold very long, but with practice your hold time will increase.


When coming down, bend the knees close to the chest as in going up, and gently bring the toes to touch the floor.

Bend the knees and rest in Extended Child's Pose, Balasana, for a few minutes, to allow the blood flow to return to normal and the body to stabilize.


Bakasana - Crow or Crane Pose

Crow, also known as Crane Pose is an arm balance that needs an equal amount of strength and leveraging of your body weight.

Beginner Level:

Begin by crouching down in a squat position with the arms inside the legs. Press bent elbows inside the bent knees where there is a fold in the legs. This position of the elbows pressing into the bent part of the knees acts like a shelf until you gain more strength to go into the level shown. Pressing the elbows outward into the folded part of the inner knees, start to raise your tailbone with the strength of the legs. Slowly, as the elbows are pressing out and the knees are pressing in, start to lean forward and lift off the toes until you are balancing.

Intermediate/Advanced Level (shown):

This time instead of pressing the elbows into the inner knees, squat down and start by bringing the knees into the arm pits. Begin to shift the weight and try to keep the knees on the upper arms (shown on left).

This pose can also be done from a full lotus position (shown on right).

Hold for as long as you can, a few seconds at first, then as long as you feel comfortable.













Parsva Bakasana - Side Crow or Crane Pose

Side Crow is similar to the above move, only this time you will crouch down and turn the knees to the side. Compact your body close to the arms and bend the elbows. Climb up high on the arms and slowly start to shift the weight forward. You will be resting on the upper arms. Make sure the knees are pulled in tight, legs together and parallel to the floor. Hold for as long as you feel comfortable.


Salamba Sarvangasana - Supported Shoulder Stand

Shoulder Stand is a great inversion that provides many benefits. However, like the Headstand, beginners should not attempt inverted postures or any other advanced pose without supervision of a qualified yoga teacher. Inverted and advanced poses should not be done by anyone with high or low blood pressure, neck, back or eye problems, or any limiting physical condition, without the approval of your medical care professional.

To begin, start in a lying down position. Bring the knees into the chest and slowly start to raise the hips off the floor, supporting your hips with your hands. Come up as hight as possible and bring the legs straight up, continuing to support the low back.

The pose below shows one leg down to the floor as a variation.


Halasana - Plough Pose

Plough pose is an intense posterior stretch and should not be performed unless the body is completely warmed up, preferably towards the end of a fairly vigorous yoga practice.

Plough can be moved into from Shoulderstand, shown above, by dropping the knees first towards the head, then slowly extending the legs straight out, touching the floor with the feet. Hold the pose as long as you feel comfortable. When coming out of the pose, hold the legs while slowly lowering the back down to the floor or support the hips while coming down carefully.










Navasana - Boat Pose

This pose takes a little balance and flexibility. Start by sitting in an upright position with the knees bent and feet flat on the floor close to the body. Hold the ankles and bring the feet off the floor with knees close to the body. Slowly raise the toes to the sky as you hold the ankles. Try to let go of the ankles and bring the arms straight out, parallel to the floor (not shown).



Urdhva Mukha Paschimottanasana - Upward Facing Plough or Intense Posterior Stretch

This pose is the same as Halasana, but instead of lying on your back, you are balancing on the tailbone in an upright position. You can start in Navasana - Boat Pose, shown above. Gently start to bring the legs closer to the chest, keeping the legs as straight as possible. Hold for as long as you feel comfortable. When through, bend the knees into the chest and relax.



Eka Pada Sirsasana - Foot to Head Pose

This pose requires lots of flexibility. At first, just bend the knee and take the foot to the chest, then bring it up higher and higher. Eventually, you may be able to bring it behind the head and bring the palms in prayer position (not shown.)



Astavakrasana - Eight Angle Pose

This pose takes a little time and practice. Start in the above position, Eka Pada Sirsasana, to increase the flexibility of the legs. Keep the right leg high up on the right arm, place palms on the floor beside hips, and extend the left leg to reach straight in front, as in the picture directly below. Start to press off the floor with the palms using your arms and core strength. Keep the left leg straight ahead, toes pointed. Hold in the lifted position for a few seconds, then bend the left leg so that you can hook the left foot over the right, keeping feet flexed at this point. Start to bend the elbows further, lean forward, and balance on the upper arms as you extend fully out to the right. Hold the pose for as long as you can. Come down gently. Rest, then repeat on the other side.



.....Try these free yoga exercises and see which ones work the best for you! Use the ancient wisdom of yoga to keep you in a healthy and comfortable lifestyle......

Try these free yoga exercises now!